Single-Arm Supinated Overhead Extension

Body region

• Arms

Equipment

• Dumbbells
• Adjustable Bench or Flat Bench

Technique

1. Sit tall on a bench with back support, holding one dumbbell.
2. Press it overhead with an underhand grip: palm facing behind you and the elbow pointing forward.
3. Bend the elbow and lower the dumbbell behind your head until the palm faces the ceiling.
4. Straighten your arm to raise it back overhead.

Cues

• Keep the upper arm still and close to your head.
• Support the working elbow with the free hand if needed.
• Use a light dumbbell; this grip limits the load.

Common mistakes

• Rotating the wrist back to a palms-forward grip during the rep.
• Letting the elbow flare out.
• Arching the back to push the weight up.

Variations

• Single-Arm Overhead Dumbbell Extension
• Standing Single-Arm Overhead Dumbbell Extension
• Standing Dumbbell Overhead Triceps Extension

Alternatives

• Dumbbell Skull Crusher
• Triceps Pushdown